Thursday, June 30, 2016

Friday, July 1st, 2016

Strength: 10 Minute EMOM, Alternating
                  5 Strict Pull Ups
                  5 Strict Ring Dips


WOD: For Time
           25-20-15-10-5
           Wall Balls
            Kettle Bell Swings, AM (53/35)
            Box Jump Overs (24/20)


The heats are up in Zen for the 4th of July! Make sure to get in and sign up. We will also be doing a special heat at 7 AM for families with children in the CrossFit Kids and Teens program. If you would like to WOD with your kids, please let either C. Rebecca or C. Jess know that you will be attending that heat.




Wednesday, June 29, 2016

Thursday, June 30th, 2016

Strength: Squat Snatch 1-1-1-1-1 (work up to heavy)

WOD: 4 Rounds
   
            30 Double Unders
            20 Push Ups
            10 Squat Snatch (95/65)
            Rest 1 Minute

Finisher: Shoulder Mobility

I have to give a huge CONGRATS to Heather for getting a solid Overhead Squat PR earlier this week! She came in determined and it paid off. You've come so far lady!




Tuesday, June 28, 2016

Wednesday, June 29th, 2016

Skill/Strength: Clean & Jerk Review, Work up to WOD Weight


WOD: For Time

800 M Run
-then-
3 Rounds
10 Clean & Jerks (135/95)
10 Chest to Bar
10 Burpees


Finisher: 1000 M Row


Please make sure to go and sign up for the Sugar Grove Corn Boil 5K ASAP! We will be replacing Team WOD that Saturday with the run. Afterward we will head back to the box for breakfast and mimosas (or bloody marys). The link below will bring you to the Sugar Grove Park District page. From there click on the "Register Online" button to create an account and sign up for the race. Let's flood the streets with CrossFit Sugar Grove athletes! 

http://www.sgparks.org/index.shtml


Monday, June 27, 2016

Tuesday, June 28, 2016

Strength:  Overhead Squats, 2-2-2-2 (work up to heavy)

WOD:  3 Rounds

            400 M Run
            20 Back Squats (135/95)
            50 AbMat Sit Ups

Finisher:  25 Chin Ups


Thank you to everyone who donated blood today! The event was a complete success. We were able to fill almost every slot.  Days like to today make me so proud to be a part of such a great community!

Sunday, June 26, 2016

Monday, June 27, 2016

Skill:  Double Under Clinic

WOD:  30 Minute AMRAP

            30 Double Unders
            15 Pull Ups
            10 Push Ups
            100 M Sprint
            Rest 1 Minute

Finisher: Alternating Tabata
                 Hollow Rocks
                 Superman

            * This may also be done as a partner WOD. Alternate rounds with your partner. While one works the other holds a max plank, then rests until it is their turn to do a round.

Reminder! The blood drive at the box is tomorrow 3:30-7:30. Thank you to everyone who is signed up to donate. This is a cause that is very important to many of our athletes and it is incredible to see so many people step up to help.

Friday, June 24, 2016

Saturday, June 25, 2016

Team WOD:  4 Min AMRAP

                       Sandbag Bear Complex
                         *Max Reps

                      -1 Min Rest-

                       13 Min AMRAP

                       50 Burpee Box Jump Buy In

                       -Then-

                       AMRAP
                       10 Hang Power Cleans (135/95)
                       10 Cal AirDyne

                      -1 Min Rest-

                       75 Pull Ups


The ladies are taking over the box for C. Kelsey's Shebeast class tomorrow from 12-2. There will be lots of yelling, heavy lifting and PR's. I can't wait to see everyone unleash their inner beast!

Thursday, June 23, 2016

Friday, June 24, 2016

Strength:  10 Minute EMOM, Alternating

                 5 Deadlift @ 70% 1RM
                 5 Box Jumps (30/24)

WOD:  2 Rounds

            50 Walking Lunge Steps
            25 Kb's, AM (53/35)
            50 Push Press (75/55)

Finisher:  5x5 Good Mornings with bar


The endurance class officially kicks off tomorrow! The class times will be the same as the trial 5:30am and 6:30pm. The punch cards are available through zen ($125 for 10 classes) or you can drop in for $15. I can't wait to see you guys there!

Wednesday, June 22, 2016

Thursday, June 23, 2016

Skill:  Muscle Up Progression Options

WOD:  For Time

            400 M Run
            20 Snatch (135/95)
            400 M Run
            20 Muscle Ups*
            400 M Run
            20 T2B
            400 M Run

            *sub 20 Strict Pull Ups and 20 Strict Ring Dips or MU progression


Congrats to Hal for PR'ing his clean and jerk tonight! I absolutely love how this guy always gives 100% and does so with a smile on his face.

Tuesday, June 21, 2016

Wednesday, June 22, 2016

Strength:  Clean and Jerk 3-3-3-3, AHAP

WOD:  10 Minute AMRAP

             5 Burpees
             3 Clean and Jerks (155/105)
             25 Double Unders

Finisher:  50 Back Extensions

Shirt sign up!! We need to get the order in as soon as possible. If you are interested in purchasing a shirt or tank please add your name and size to the sheet by the whiteboard.

Monday, June 20, 2016

Tuesday, June 21, 2016

Strength:  Strict Press

                 5 @ 70% 1RM
                 3 @ 80%
                 1 @ 90%
                 AMAP @ 70%

WOD:  Tabata, 8 Intervals of 20 On/10 Off

             Overhead Squats (95/65)
             1 Min Rest
             Box Jumps (24/20)
             1 Min Rest
             HSPU's
             1 Min Rest
             Burpees
             1 Min Rest
             Ring Rows
             1 Min Rest
             Power Cleans

Finisher:  None



Great Job on a tough benchmark! Make sure to enter your time into Beyond The Whiteboard. These ones are the most important to keep track of.

Sunday, June 19, 2016

Monday, June 20, 2016

Skill:  Kipping Clinic

WOD:  "Jackie"

             1000 M Row
             50 Thrusters (45/35)
             30 Pull Ups

Finisher:  Tabata

                AbMat Sit Ups
                Hallow Holds


Happy Father's Day to all of the dads at CFSG!! I hope you all enjoyed the day with your kiddos doing the stuff you love. Between jobs and family obligations getting to the box can take some scheduling magic. You guys have made your health a priority and are setting a great example for the next generation. You are teaching them through your actions and not just your words.

Friday, June 17, 2016

Saturday, June 18, 2016

Team WOD:  20 Minute AMRAP with a Partner

                       20 Push Press (115/75)
                       20 Burpee Pull Ups
                       20 Wall Ball Squat Cleans (20/14)


Best of luck to Bethann and Emily at the Bar Belle Brawl! The competition kicks off around 9am at CrossFit Sycamore. I can't wait to watch these bad ass ladies crush it!

Thursday, June 16, 2016

Friday June 26, 2016

Skill:  15 Minutes HSPU progressions

WOD:  For Time

            100 Double Unders
            50 Deadlifts (135/95)
            40 HSPU
            30 Toes to Bar
            20 Squat Cleans (135/95)
            10 Muscle Ups

Finisher:  100 Ab Mat Sit Ups


 There will be a free trial Endurance class offered tomorrow at 5:30am and 6:30pm. If you have any questions about the class please talk to C. Meg 630.659.6093          

Wednesday, June 15, 2016

Thursday, June 16, 2016

Strength:  Back Squat

                 5 @ 70% 1RM
                 3 @ 80%
                 1 @ 90%

WOD:  5 Rounds

            10 Front Rack Lunge Steps (115/75)
            12 Push Press (115/75)
            14 Box Jumps (24/20)

Finisher:  50 Back Extensions


We want to thank everyone for being so patient and understanding as we are expanding into the new space. We know things are moving around but soon everything will be in its final home. We really appreciate all the help in this big step!

Tuesday, June 14, 2016

Wednesday, June 15, 2016

Strength:  15 Minute EMOM

                1 Squat Clean and Jerk, Pick Load

WOD:  13 Minute AMRAP, max reps

            1 Minute Wall Balls (20/14)
            1 Minute SDHP (75/55)
            2 Minutes Wall Balls
            2 Minutes SDHP
            3 Minutes Wall Balls
            3 Minutes SDHP

Finisher:  Shoulder Mobility


Summertime Challenge! The sign up is on the whiteboard by the lounge. If you would like to join please add your name by Friday evening as we will be making the teams this weekend. If you have any questions at all shoot me (Meg) a message. I can't wait to kick this off.

Monday, June 13, 2016

Tuesday, June 14, 2016

Strength:  Bench Press

                 5 @ 70% 1RM
                 3 @ 80%
                 1 @  90%

WOD:  12 Minute AMRAP

             15 AbMat Sit Ups
             10 Push Ups
             5 Pull Ups

Finisher:  10 Minute EMOM, Alternating

                12 KB's, Russian (53/35)
                12 Burpees

Reminder the CrossFit Kids/Teens classes are moving to the new Summer hours tomorrow. While the box will be open from 11-1 this time can not be used for open gym for the safety of our littlest athletes.

C. Joe will be launching the Unloaded class in the new space at 11 tomorrow. If you are bringing kids in be sure to check it out and talk to Joe about what exactly this class is. We are super excited to be able to offer this great new twist on fitness.

Sunday, June 12, 2016

Monday, June 13, 2016

Strength:  Deadlift

               5 @ 70% 1RM
               3 @ 80%
               1 @ 90%

WOD:  21-15-9

            Deadlift (225/155)
            OHS (135/95)

Finisher:  10 Minute EMOM, alternating

               Strict Chin Ups, AMAP
               Strict Ring Dips, AMAP


All of our athletes competing in today's triathlon did great! I love seeing people tackling new challenges outside of their comfort zones. This was a huge accomplishment and we are so proud of you.

Friday, June 10, 2016

Saturday, June 11, 2016

Team WOD:  For Time with a Partner

                     300 Double Unders
                     75 OHS (95/65) (sub front squats)
                     75 Pull Ups
                     800 M Run (together)

Best of luck to Jen B, Cathie, Vanessa and Emily who are competing in the Esprit de She triathlon in Naperville this Sunday. This is a first for all four and they have all conquered fears in training for this. Ladies, I know you are all feeling nervous but trust me you are ready! This event is incredibly supportive and the minute you enter the transition area your nerves will settle down! Soak up this accomplishment and truly enjoy it! I am so proud of each of you!

Thursday, June 9, 2016

Friday, June 10, 2016

Strength:  Bench Press
       
               3 @ 65% 1RM
               3 @ 75%
               3+ @ 85%
               AMAP @ 65%

WOD:  "Running Grace"

             3 Rounds

             10 Clean and Jerks (135/95)(95/65)(65/45)
             400 M Run

Finisher: 50 Push Ups For Time


We will have visitors from Mettle and Honor again tomorrow as we redo the last benchmark WOD. This is the end of the challenge so lets end it on the best note. Really dig deep and give this one everything you've got. Your teams are depending on you! Please make sure to schedule a time with your Coach to get your final measurements done this weekend!

Wednesday, June 8, 2016

Thursday, June 9, 2016

Strength: 12 Minute EMOM, Alternating

                1 Squat Snatch, pick load
                30 Double Unders

WOD:  For Time

             10 Squat Snatch (115/75)
             40 Toes to Bar
             70 Kettle Bell Swings, AM (53/35)
             100 Ab Mat Sit Ups

Finisher:  Shoulder Mobility



Our new space is definitely a work in progress, yet the athletes wasted no time getting some use out of it!

Great job on Benchmark 2 for our "Your Box or Mine?" Challenge! Remember that Benchmark 1 will be programmed at both CFSG and Mettle & Honor on Friday. I will put a sign up sheet by the whiteboard tomorrow for those of you that are traveling. This is an excellent way to earn extra points for your team. If you are unable to make it in to sign up, please shoot me a text and I will sign your name. This is Rebecca, btw. :)

Tuesday, June 7, 2016

Wednesday, June 8, 2016

WOD:  Your Box or Mine Benchmark 2
            (AMRAP- Reps)

            2 Rounds

            1 minute on, 1 minute rest for each movement

            Calorie Row
            Hang Cleans (RX 115/75) (95/65) (65/45)
            Wall Balls (RX 20/14) (14/10) Men- 10ft, Women- 9ft
            S2O (RX 115/75) (95/65) (65/45)
            Box Jump Overs (RX 24/20 must jump) (24/20 steps allowed) (20/16 step ups)


Strength:  Hang Clean & Jerk, 1RM


Please remember to sign up for our blood drive which will be taking place on Monday, June 27th from 3:30 pm to 7:30 pm. Everybody is welcome, so please spread the word. Our goal is to get at least 30 people officially on the schedule!

Monday, June 6, 2016

Tuesday, June 7, 2016

Strength: Deadlift

                3@65%
                3@75%
                3+@85%
                AMAP @ 65%

WOD: 5 Rounds

            8 Bar Facing Burpees
            8 Deadlift (225/155)
            8 Knees to Elbow

Finisher: 50 Back Extensions



C. Josiah is determined to make strong gymnasts out of us! Today we worked on our muscle up skills, and realized that we aren't quite as strong as we thought we were on the rings. That's OK though, because we are getting stronger every day and we love the challenge. I can't wait to see what is coming next!

Sunday, June 5, 2016

Monday, June 6, 2016

Skills:  Movement Review, Set Up, Warm Up

WOD:  For Total Reps

            00-10 Run 1 Mile + Max C&J's (135/95)
            10-13 Rest
            13-20 Run 800 Meters + Max Snatch (115/75)
            20-23 Rest
            23-27 Run 400 Meters + Max Thrusters (95/65)

Finisher:  Couch Stretch


Congrats to our June Athlete of the Month, Tim! This guy has very quickly been conquering a lot of skills. For someone who had no lifting experience he taken to it at an incredible rate. Athletic accomplishments aside Tim is a big reason the 5am class is so much fun. He is never without a smile or joke. His positive attitude is infectious. Keep killing it, Tim!


           

Friday, June 3, 2016

Saturday, June 4, 2016

Team WOD:  For Time

                      800 M Run (alternate every 200M)
                      50 Power Cleans (135/95)
                      125 AbMat Sit Ups
                      800 M Run (alternate every 200M)
                      125 AbMat Sit Ups
                      50 Power Cleans (135/95)


The "Bro Corner" took over the parking lot to throw down tonight. I will not be surprised to see an Isabel rematch in the near future. Great job, guys!

Thursday, June 2, 2016

Friday, June 3, 2016

Strength:  Strict Press
               3 @ 65% 1RM
               3 @ 75%
               3+ @ 85%
               AMAP @ 65%

WOD:  3 Rounds

            21 T2B
            14 Push Press (115/75)
            7 Bar Facing Burpees

Finisher:  25 Strict Chin Ups


I want to wish C. Craig a very happy birthday! We owe him a big thank you for everything that he does for our community. From supporting Rebecca fully to always being one of our biggest cheerleaders, Craig is a driving force in our crazy family! We hope you had a fantastic day filled with endless bowls of ice cream.

Wednesday, June 1, 2016

Thursday, June 2, 2016

Strength:  Back Squat
               3 @ 65% 1RM
               3 @ 75%
               3+ @ 85%
               AMAP @ 65%

WOD:  4 Rounds

            400 Meter Run
            10 OHS (115/75)
            5 Muscle Ups


I want to give a shout out to the Mega Snatchers (yes, my team) for finding a way to have fun with each weeks challenge. This group has really bonded and are always keeping each other accountable. I have loved watching them form new friendships and push themselves to keep doing more. You guys are always entertaining and I am so happy with the progress you've all made it just a few short weeks. Keep it up!